Josh Newton

FRIDAY 180330

I. Warm-Up -Burgener Warm-Up II.  EMOM x 5 Minutes: -3 Snatches – Athletes choose weight III.” Randy“ 75 pound Power snatch, 75 reps for time. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in… Read more »

ROWING WOD 180330

ROWING:  3 x 6 min / 2 min easy Row three 6 minute pieces. Row for two minutes at light pressure between each piece. STRETCH:  Seated Straddle / Standing Straddle

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THURSDAY 180329

I. Warm-Up II. 20 Minute EMOM Minute 1 = :30 Ass Bike Minute 2 = :30 Handstand Practice Minute 3 = 5 Tall Box Jumps Minute 4 = :30 Hollow Hold III. Stretch!

WEDNESDAY 180328

I. Warm-Up II. 10 Minute EMOM Even Minutes: 12 KB Swings Odd Minutes: 12 “Matt Nasties” III. Complete the Following, For Time: -20 Calorie Row -40 Burpees -80 Wall Ball Shots -160 Double Unders IV. Cool Down

TUESDAY 180327

I. Warm-Up II.  Partner Chipper, For Time: -200 Pull Ups  -300 Push Ups -400 Air Squats *Scale movements as needed in reps and style. III. Cool Down    

MONDAY 180326

I.  Warmup  II. EMOM x 8 -1 Clean and Jerk (HVY) III. With a partner, Complete For Time: 10 Rounds of Dumbell “DT”  -12 Deadlifts -9 Hang Power Cleans -6 Push Jerks *(Alternate rounds 1:1) IV. Cool Down 

ROWING WOD 180326

Row 1,000 meters -Rest 2 minutes Row 1,000 meters Stretch:  Banded Tricep/Banded Shoulder Pull R/L

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